Izindlela ezi-5 ezinempilo kunazo zonke zokupheka

-Delile

• Buyekeza kwe-

Uma ukulungiselela isidlo sakusihlwa kusho ukubuyisa emuva phezulu kwesidlo esivele sifriziwe noma ukuvula ibhokisi elisha kakolweni, sekuyisikhathi soshintsho. Akudingeki ukuthi ube ngumpheki onekhono ukuze wakhe ukudla okunamafutha aphansi, okunempilo okuthanda kakhulu. Inselele enkulu yokudla kahle kuyilapho ubukela ama-calories iwukukhetha ukudla okunomsoco futhi ugweme amafutha amaningi okudla ngaphandle kokuyeka ukunambitheka.

Okulandelayo izindlela zokupheka ezinhlanu eziphakeme, izindlela zokupheka ezinamafutha aphansi ongazazi cishe ngesikhathi esithathayo ukukhulisa i-Lean Cuisine. Kungakhathaliseki ukuthi ukhetha ukupheka, i-microwave, i-pressure cook, i-steam noma ukuthosa, uzojabula ukwazi ukuthi indlela ngayinye ayinawo amafutha aphansi ngokwemvelo (ngoba adinga amafutha amancane noma awekho nhlobo) kodwa iveza i-zest ekudleni. . I-caveat eyodwa: Ngoba lawa amasu okupheka okusheshayo, kuzodingeka ungawanaki lawo mazwi adumile futhi ube ngumpheki obuka ibhodwe - ukukusiza ukuthi lingabilisi (noma lishe, linamathele noma linikeze imali).

1. UKUTHUTHA

Ukushunqa, ukumane kupheke ukudla endaweni evaliwe kufakwe umusi. Ungakwazi ukuhambisa umusi ngezindlela ezahlukahlukene: ngebhasikidi elimboziwe, eligcwele uluthi olungaphezulu kwebhodlela lamanzi abilayo; ngesembozo sesikhumba noma ifoyili; ngama-Chinese bamboo steamers abambelela ngaphezulu komakhi; kanye nezitimu zikagesi ezikahle. Abapheki abashunqayo nezimpawu zokunambitheka, kususa isidingo samafutha angeziwe ngesikhathi sokulungiselela. Iphinde igcine izakhamzimba kangcono kunanoma iyiphi enye indlela yokupheka ngaphandle kwe-microwaving. Ilungele izinhlanzi nezimbaza ngoba ayimisi inyama ebucayi. I-Halibut, cod ne-snapper umusi ikakhulukazi kahle.

Amakhandidethi ahamba phambili: Imifino efana ne-asparagus, i-zucchini nobhontshisi oluhlaza, amapheya, amabele enkukhu, izibopho zezinhlanzi kanye ne-shellfish.

Izisetshenziswa: Ibhodwe elikhulu okuzobekwa kulo izitimu zikabhasikidi ezigoqekayo, izitimu zoqalo zaseShayina ezizobekwa phezu kwe-wok (lezi zithuthuthu zisukela ku-$10-$40), noma izitimu zikagesi. I-Black & Decker FlavourScenter steamer iyimodeli entsha kagesi enesikrini esakhelwe ngaphakathi sephunga lokunambitheka ongakwazi ukwengeza amakhambi nezinongo. Iza nesitsha esikhulu se-3.5-quart kanye ne-7-cup cup rice ne-timer ephathekayo enensimbi yesiginali nokuvalwa okuzenzakalelayo ($ 35).

Amathiphu okupheka:

* Ukushisa ngaphezulu kwesitofu, mane ulethe amanzi emathunjini esitofini sakho esikhethiwe esitofini, wehlise ukushisa ukuze isimemezelo esinamandla sithumele ukuphunyuka kwesitimu, engeza ukudla egumbini elishisayo, limboze ngesivalo, bese uqala isikhathi .

* Isikebhe sesikhashana singakhiwa kalula ngezitsha zokupheka zansuku zonke. Sebenzisa noma iyiphi ipani noma ibhodwe lokuthosa elijulile, njengehhavini laseDashi elingamalitha ayisithupha, bese ubeka iraki ngaphakathi elinganisiwe ezingcezwini ezimbili ezifanayo zezinkuni eziboshwe ezansi. (Qiniseka ukuthi isembozo siyabambana.) Izimbiza zespaghetti eza namabhasikidi amancane ahlukene ahlala phezulu futhi alingane kahle ngaphansi kwesivalo enza nezitimu ezinhle.

I-3 / 4- to 1-intshi fish fillet ithatha noma yikuphi ukusuka emizuzwini engu-6-15 ukuya kusisi, kuya ngenhlanzi; imifino nezithelo (njengeqembu le-asparagus eliphakathi nendawo, ikhilogremu yamabhontshisi aluhlaza noma amapheya amabili anqunywe) kuthatha imizuzu engu-10-25; isifuba senkukhu esingenamathambo, imizuzu engama-20.

Bamba usawoti: Ungazihluphi ngokudla usawoti ngesikhathi soshova, ngoba kugeza nje.

Zama lokhu: Ukunambitheka kulula njengokuphenduka ulamula. Gubha inhlanzi eyodwa yenhlanzi ngokuyigoqa nge-foil enamagaqa ambalwa kagalikhi, i-ginger egayiwe egayiwe, u-anyanisi namaqabunga e-basil. Ngemuva kokukhama ujusi kalamula omusha phezu kwenhlanzi, yigoqe ivaliwe bese uyifaka kubhasikidi oshunqayo. Letha amanzi ngamasentimitha ama-2 ebhodweni, ubeke ubhasikidi ngaphezulu kwamanzi bese umboza. Intuthu cishe imizuzu engama-6.

2. STIR-ukuthosa

Ukupheka ekushiseni okuphezulu kakhulu isikhathi esifushane kakhulu kuwumnyombo wokuthosa. Ngenxa yokuthi ukudla kuphekwe ngokushesha okukhulu, kufanele kusikwe kube yizicucu ezincane, ezifanayo ukuze kuqinisekiswe ukuthi sonke isithako siphekwe kahle. Lena enye indlela edinga ukunakwa kwakho okugcwele, njengoba ukugoqa okuqhubekayo futhi ngezinye izikhathi ukujikijela izithako kuyadingeka ukuze kuvinjelwe ukudla ukuthi kunamathele epanini.

Indlela engcono kakhulu yokugubha-gazinga ku-wok.Izinhlangothi ezitshekile kanye nezansi eziyindilinga ziklanywe ngokukhethekile ukuze ukudla kufakwe ngokushesha "esiswini" sepani bese kukhuphukela ezinhlangothini, lapho kuqeda ukupheka kancane kancane. Ngokwesiko, ama-woks aseChina aphonswa ngensimbi futhi kuthatha isikhashana ukushisa. Ama-wok amaningi namuhla enziwe nge-carbon steel, eshisa futhi ephole ngokushesha. Umakhi ubekwa eringini lensimbi elihlala phezu kwesishisi. Lapho kushisa kakhulu, kufakwa uwoyela, kulandelwe ukudla.

Amakhandidethi ahamba phambili: I-Broccoli, iklabishi, isitshalo seqanda, i-bell pepper, amakhowe, ingulube, inkukhu, izimfanzi, ama-scallops kanye ne-tofu.

Izisetshenziswa: I-Wok noma i-heavy-gauge skillet (kusuka ku-$20-$200, kuye ngohlobo lomkhiqizo). I-wok ye-Calphalon's flat-bottomed wok (imodeli C155) ifaka ingaphandle eliqinile eline-anodized, izibambo ezipholile, ukuphela kokungagxili kanye newaranti yempilo yonke ($100).

Amathiphu okupheka:

* Zilungiselele: Imifino kufanele igaywe kahle noma iqoshwe; inyama kufanele inqunywe ngamafutha futhi isikwe. Izinongo kufanele zibekwe epuletini futhi zilungele ukuhamba.

Uma upheka inyama nenyama yemifino, qala kuqala inyama ensundu, bese uyicindezela ezinhlangothini zomakhi ngaphambi kokungeza imifino.

* Sebenzisa amafutha omnqumo ayintombi nto asuka kupompo lokufafaza ukugqoka owakho.

Zama lokhu: Sishisa i-wok engasebenzi lapho kushiswa kakhulu; fafaza ngamafutha. Faka 1/2 inkomishi u-anyanisi oqoshiwe, i-clove yegalikhi egayiwe engu-1 kanye ne-dash yama-flakes ka-pepper obomvu; gxuma-gazinga cishe imizuzwana engama-30. Engeza 1/2 indebe yenkukhu umhluzi kanye ne-1/2 indebe yewayini elimhlophe; gaya cishe imizuzu emi-2. Engeza 1/2 ikhilogremu of izimfanzi medium-size; ikhava bese upheka imizuzu emi-5.

3. UKUVUTHA

Enye yezindlela zokupheka ezilula kunazo zonke, ukubilisa abapheki ngokuveza ukudla ukuze uqondise ukushisa esitofini sikagesi noma segesi, ngokuvamile ekhabetheni elingaphansi kuhhavini. Inikeza imiphumela efanayo njengokosa, kodwa ekoseni ukushisa kuvela ngezansi, kuyilapho eku-broiling kuvela phezulu. Ngoba ukushisa kuhlala njalo, konke okudingeka ukwenze ukuhambisa ukudla eduze noma kude nelangabi kuye ngokuthi ukuthanda ukudla kwakho kuphekwe kanjani. Lokho kusho ukuthi uma ukudla kuba mncane, kulapho umthombo wokushisa kufanele usondele khona ukuze ushise ngokushesha ingaphezulu lokudla, okushiya ingaphakathi lingakenziwa lutho. Ngoba ukupheka kuyindlela yokupheka eyomile (okusho ukuthi awekho uwoyela owengeziwe), ukusikeka okunciphile kwenkomo yenkukhu kanye nenkukhu kusebenza kahle kakhulu lapho kushishwa kuqala noma kubhakwa ngesikhathi sokupheka.

UChef Will Elliott, umpheki omkhulu e-Regent Grand Spa, The Resort at Summerlin e-Las Vegas, uthembele ekuphekeni ukuze enze izitsha ezisuthisa ulwanga lwezivakashi zakhe ezikhathalela impilo. "Okunye kokudla okuhle kakhulu ukubilisa inyama yenkomo nesalmon," kusho u-Elliott. "ISalmon iyinhlanzi enamafutha futhi ngeke yomile kalula njengezinye." Nazi izisekelo zokugcotshwa.

Amakhandidethi ahamba phambili: I-Salmon, inkukhu, i-hen game hen, i-bell pepper, isikwashi sasehlobo, i-zucchini no-anyanisi.

Izisetshenziswa: Isitofu segesi noma sikagesi.

Amathiphu okupheka:

* Njalo shisa kusengaphambili i-broiler imizuzu engu-30 i-rack isendaweni ukuze ukudla kushiswe ngokushesha.

* Ngocezu lwenyama oluwugqinsi oluyi-1/2-intshi, vumela imizuzu engu-6 yesikhathi sokupheka ngokungavamile, imizuzu engu-9 kwemaphakathi nemizuzu engu-12 ukwenza kahle.

* Ngenkukhu enethambo, vumela cishe imizuzu eyi-15 ngephawundi ngayinye.

* Guqula konke ukudla maphakathi nesikhathi sokupheka.

* Ukuze useshe ukudla, kubeke iyintshi engu-1 ngaphansi kwe-broiler eshisiwe ngaphambili imizuzu engu-1-2 ohlangothini ngalunye.

Ukuze uhlanzeke kalula, gcoba ipani le-broiler yakho ngefilili.

Zama lokhu: Ukuze uthole ukunambitheka okwengeziwe nokugcina ukudla kungomi, marinate ukusikeka (ngisho nemifino) ihora ngaphambili. Zama lokhu emabeleni enkukhu: Hlanganisa ama-clove amathathu egayiwe, u-1 isipuni samafutha omnqumo, ujusi kanye ne-zest yelamula elilodwa, i-1/4 inkomishi ye-basil entsha, 1 inkomishi yewayini elimhlophe, usawoti kanye nopelepele ukunambitha.

4. UKUSHUKA KAKHULU

"I-Microwaving ipheka ngokushisa," kusho uVictoria Wise, umpheki nombhali we I-Microwave Egcwaliswe Kahle (Umsebenzi Wokushicilela, 1996). "Futhi njengokupheka, kuyaboleka ekuphekeni okunamafutha amancane noma okungenamafutha. Ukudla okwenza kahle ngale ndlela yimifino, egcina umbala wayo kanye nezakhamzimba zayo, nenhlanzi nenkukhu, ekhuphuka kahle uma iqhathaniswa nenyama yenkomo inyama yengulube." I-Wise isebenzisa imodeli ye-Panasonic engu-750-watt ene-carousel ephendula ukudla, esiza ekuphekeni ngokulinganayo. Amandla we-microwave ancike ekunciphiseni ngonyawo onyaweni wesikwele sangaphakathi sehhavini: lapho kuphakama khona amanzi amaningi futhi kuncane kuhhavini, kunamandla amakhulu.

Amakhandidethi ahamba phambili: Ama-beet, i-broccoli, inhlanzi, inkukhu, amazambane, isipinashi, izaqathe, ukholifulawa nama-apula.

Izisetshenziswa: Imodeli yosayizi omaphakathi, 750-plus-watt ene-carousel yokuphendula ukudla noma isistimu yokuhambisa ehlakaza amagagasi ngokulinganayo kuhhavini izofanela izidingo eziningi. (Enhle ongayizama: I-Amana Radarange F1340 enamawathi angu-1,000, amazinga wamandla angu-10 kanye ne-turntable engu-12.6-intshi yokushisisa ngisho, $209.)

Khumbula ukusebenzisa ingilazi ephephe ngemicrowave, imikhumbi yokupheka ye-ceramic noma epulasitiki. Izitsha eziningi zengilazi nezitsha zokubhaka ziphephile, kusho u-Wise, futhi izinto ze-ceramic nepulasitiki zizosho phansi nasephaketheni uma ziphephile kuma-microwave. Ungalokothi ubeke izinsimbi, iStyrofoam noma iziqukathi zepulasitiki ku-microwave.

Amathiphu okupheka:

* Mboza ukudla ukuze kuqukethe isitimu nomswakama, okwenza ukudla kube nephunga elimnandi. Yize eminye imibhalo yesandla iphakamisa ukusebenzisa ukugoqwa kwepulasitiki ukumboza, ezinye izifundo zikhombisa ukuthi ama-molecule avela ekugoqeni angangena ekudleni. Sebenzisa izitsha ze-casserole ezihlanganisiwe noma umboze ngepuleti, ingilazi.

Ungapheka izitsha ezimbili ngasikhathi sinye ngokuzifaka.

Imifino yokupheka i-Flash ukugcina izakhamzimba: ama-beet ayi-6 aphakathi nendawo, asikiwe (imizuzu eyi-12), amazambane ama-2 amakhulu noma ama-yam (imizuzu eyi-14), ukholifulawa ophakathi nendawo omkhulu noma i-broccoli, uthathe ama-florets (imizuzu engu-6), amaqoqo amabili amakhulu isipinashi (imizuzu emi-3).

Zama lokhu: UWise uncoma le recipe eyisisekelo yezinhlanzi: Faka amakhilogremu ayi-1 / 4-2 wezinhlanzi (ezifana ne-halibut, i-cod noma i-snapper) esitsheni esikhulu esiphephile se-microwave. Lungiselela i-marinade oyithandayo (noma zama i-combo yamafutha omnqumo, ijusi kalamula, isinaphi se-Dijon, usawoti kanye neqabunga le-bay eliwohlokile). Faka ama-marinade ukudoba bese ubeka eceleni imizuzu engama-20. Mboza isitsha ne-microwave phezulu imizuzu engu-4-9 (kuye ngobukhulu be-fillet) kuze kube yilapho ama-juice ecacile nezinhlanzi zezinhlanzi maphakathi. Susa bese uvumela ukupholisa imizuzu emibili.

Ukuze uthole ama-apulasi enziwe ekhaya asheshayo, Uhlakaniphile usika amakhilogremu amabili ama-apula ahlutshiwe abe yizingxenyana ezingu-1/2-intshi, awafake endishini enkulu awafafaze ngoshukela, isinamoni kanye ne-splash yejusi ye-lime. I-microwave ephezulu imizuzu eyi-10.

5. UKUPHEKISWA NGESIKHATHI

Ukudla okuphekwe esitsheni esicindezelayo kudinga amanzi amancane kakhulu nesikhathi, okusho ukuthi amavithamini namaminerali agcinwa eqinile. Umpheki uvala uphawu ku-steam obangelwa uketshezi olubilayo, oluqinisa ukunambitheka. Lokhu kusho ukuthi ngeke udinge ukungeza noma yimaphi amafutha noma amafutha ukuze uthole ukunambitheka noma ukunotha. Awudingi ukufaka isizini ukudla noma. Isobho nezitshulu okungavamise ukuthatha amahora ukubila esitofu noma inkukhu ephelele kungalunga ngemizuzu engu-15, irayisi ngemifino emihlanu nemifino eminingi cishe emithathu.

Amakhandidethi ahamba phambili: Ama-artichokes, amazambane, ubhontshisi, inyama yenkomo, inkukhu, iwundlu, i-risotto, isobho nesitshulu.

Izisetshenziswa: Kunezinhlobo ezintathu zabapheki bengcindezi: "i-jiggler" yakudala noma i-valve yesisindo; i-valve yesisindo ethuthukile; kanye ne-valve yasentwasahlobo. Wonke lawa ma-valve asebenza njengesilawuli sokucindezela futhi akutshela uma sekuyisikhathi sokulungisa ukushisa. (Onke anama-valve okuphepha avumela ingcindezi eyeqile ukubaleka, futhi iningi linama-locks okuphepha okwenza ukuthi kungavuleki kuze kube yilapho ingcindezi sehle ngokuphelele.) I-valve-spring iyona enembayo futhi elula kunazo zonke abaqalayo ukuyisebenzisa. Ama-pressure cookers asukela ku-$30-$300. (I-Duromatic Non-Stick Pressure Cooker Frypan yase-Kuhn Rikon iphinda kabili njengepani lokuthosa elivamile. Iphethe amaquarts angu-2.1 futhi ingamayintshi angu-9 ububanzi. Yenziwe ngensimbi engagqwali, le modeli ye-spring valve inesistimu ehlukile ye-titanium nonstick kanye "nesibambo somsizi. "yokuphakamisa kalula, futhi iza nencwadi yokupheka. $ 156; shayela ku-800-662-5882 ukuthola imininingwane.)

Amathiphu okupheka:

* Sebenzisa isibali sikhathi lapho ucindezela ukupheka. Le ndlela ipheka ngokushesha okukhulu kangangokuba umzuzwana ngamunye ubalulekile ngempela.

* Ungagcwalisi umpheki wakho ngaphezu kokubili kokuthathu ugcwele. Lapho upheka ukudla okwandayo, njengobhontshisi noma ilayisi, gcwalisa uhhafu kuphela ukuvumela ukwanda kwesitimu nengcindezi.

Qaphela kakhulu lapho uvula isembozo. Ungalokothi ubeke ubuso bakho phezu kwebhodwe ngenxa yokushisa komusi.

Zama lokhu: I-Beef Stew Ne-Orange ne-Rosemary: Ku-cooker 5-quart ingcindezi, shisa isipuni esingu-1 samafutha omnqumo ngokushisa okukhulu. Engeza amakhilogremu angu-1 1/2 yenkomo enamafutha anqunyelwe ibe ama-cubes angu-1 intshi bese upheka kuze kube yilapho insundu kahle nhlangothi zonke. Susa bese ubeka eceleni. Yehlisa ukushisa bese wengeza u-anyanisi oqoshiwe ongu-1, i-clove yegalikhi engu-2 nezipuni ezimbili zomhluzi wenkomo. Pheka cishe umzuzu owodwa. Engeza 1/2 inkomishi ngaphezulu komhluzi wenkomo, 1/2 inkomishi yewayini elibomvu elomile, 2 wezipuni utamatisi unama, 1/2 ithisipuni omisiwe amaqabunga erosemary, ithisipuni elingu-1 ikhasi lewolintshi eligaywe kahle, ithisipuni elilodwa le-thyme eyomile, iqabunga elilodwa le-bay kanye nopelepele omnyama ukuze ukunambitheka. Faka kahle ukuncibilikisa unamathisele utamatisi. Faka inyama yenkomo. Vala isembozo bese uletha ingcindezi phezulu. Yehlisa ukushisa njengoba kudingeka. Pheka imizuzu eyi-15.

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